high school soph not improving

"rocky series of training blocks"

Wonders why improvement isn't great

🤦‍♂️

On closer inspection you seem to be talking about feeling weaker in recent runs. How is your sleep like? It's possible you've been overtraining. Often people push too hard because they know they've got some rest/easy days coming up

when I say rocky series of training blocks I mean I just felt bad an got sick for a week

I don’t think I’ve been overtraining. I’ve been doing the same amounts of mileage but with slightly faster workouts than Xc. Maybe I’m overthinking

are you doing outside work on top of the school training? back off.

are you just doing school workouts? then assess if you are injured or sick. if you aren't either, then just play along with the tapering, you will get your natural recovery and lively legs........then do something different next offseason.

if you aren't feeling well literally go through practice motions at low effort and/or go see a doctor. if you're solidly varsity, no roster position/event list issues to worry about, just take a few days easy. personally i find the practice mania goofy. idea is to feel good for meets, not leave it on the practice field. best thing i learned re team sports was sometimes just take one easy if you feel like it. full season like that would be bad. but over the long run, you've probably worked and worked, and that will carry you a few days if you're exhausted. my 5k PR was a week i missed half the practices sick. should in theory have felt depleted. actually felt rested.

Sounds fast to me. Guys on my team who ran low 16s for 5k XC are at 10-10:20 in 3200.

Also, the running you're doing is only part of what allows you to run fast. Are you eating/sleeping well, doing strength work, plyometric exercises. If your body is weak from not doing these other things then you won't feel strong while you try to run fast.

I Encourage the plyometric portion in the above posts.

How much mileage do you normaly run per week? What is pace at easy runs? Give me some examples of workouts you run and pace/ rest and I will tell you what to change. 🇸🇪🧙🏼‍♂️🇸🇪The Magic Wizard

While I believe in plyometrics, if you've not been doing them, now is not the time to start doing them, as starting newly into something that neurologically challenging will leave you feeling flatter.
As the above poster stated, definitely focus on getting lots of sleep and excellent nutrition.
Also, at this point of your season (late season), it's more important than ever for your easy days to stay Very easy. Run as slowly as necessary for your non-quality days to feel really easy.
Finally, even on your quality days, keep the efforts reasonable (don't go the the well). Focus on running fast while staying as relaxed as possible. Save the big efforts for races.

im run about 40-45 miles a week and my easy runs range between 7:40->8:10

Okey, on just 40-45 mpw and a 3200m in 10:02 you should without problem run your easy runs between workouts at around 7:30 pace most of them. Maybe you should check up your blood values I think.

A perfect week would look like this for you to fast improve if no health problems:

M: 6-7 miles easy at 7:20-7:30 pace

Tu: 12-20 x 400m @ 76-77 sec , rest= 60-90 sec ( or rest easy walk back to 60% of MHR)

We: day off or 6-7miles easy

Th: Threshold interval e.g 8-10 x 1000m @ 5:40 mile pace, rest 60-90 sec( or easy walk back to 60% of MHR)

Fr: 6-7 miles easy

Sa: 10 miles easy

Su: Day off

Try this out and you will fast improve if no health issues hindering you. Good Luck! 🇸🇪🧙🏼‍♂️🇸🇪🖐